A.
4x 6-8 strict pull ups
3x 10-12 RDLs
B.
5 sets:
In 90s, complete:
50 DUs
12 box jump overs
max reps DB snatches (50/35)
rest 90s between sets
score = total reps DBS
Category Archives: Workout of the Day
Thursday
A.
4 sets:
a) close grip bench press: 4 reps with pause at chest + 4 reps no tempo
b) 12 bent over barbell rows
B.
for time:
1500/1200m row
30 STO (135/95, Rx+ 155/105)
45 burpees over the erg
Wednesday
A.
back squat
set 1: 4-5 reps 50-60%
set 2: 5 reps at 65%
set 3: 5 reps at 75%
set 4: max reps at 85% (aim to exceed max reps set at same weight used on 2/5)
B.
2 rounds for time (12 min cap):
15 WBS
8 power snatch (115/75)
15 WBS
8 C&J (115/75)
15 WBS
8 OHS (115/75)
15 WBS
8 hang power clean (115/75)
Tuesday
A.
5 sets:
power clean x 2-3 touch-and-go reps
B.
6 sets, one set every 3 mins, each set for time:
200m run
3 power cleans
3 ring muscle-ups (Rx+ 5 MUs)
Monday
A.
8 sets:
1 split jerk
B.
15 min amrap:
20 push ups
100m run
20 alternating DB snatches (50/35)
100m run
20 box jumps
100m run
20 single arm DB push presses (50/35)
100m run
Friday
A.
3-4 sets:
8/leg front rack rear foot elevated split squats
B.
2-3 sets:
12-15 Romanian deadlifts
C.
3 rounds:
9 Front Squats (95/65, Rx+ 115/75)
7 TTB
5 burpees over the bar
100 DUs
2 rounds:
9 Front Squats (95/65)
7 TTB
5 burpees over the bar
100 DUs
1 round:
9 Front Squats (95/65)
7 TTB
5 burpees over the bar
Thursday
A.
4 sets:
6-8 reps close grip bench press
12 alternating bent over DB seesaw rows
B.
1:00-5:00: 500m run (buy in) + max chest to bar Cindy
5:00-10:00: 400m run (buy in) + max chest to bar Cindy
10:00-15:00: 300m run (buy in) + max chest to bar Cindy
“Cindy”
5 pull ups
10 push ups
15 air squats
Wednesday
A.
deadlift (3131) 5-5-4-4-3
B.
five sets:
In 75s complete:
12 deadlifts (155/105)
9 hang power cleans
max reps DUs
rest 90s between sets
score = total reps DUs
Tuesday
A.
8 sets:
2 split jerks
B.
14 min amrap:
8 TTB
10 single arm DB hang clean and jerks (50/35)
14/12 calorie row
Monday
A.
back squat
set 1: 5 reps at 65%
set 2: 5 reps at 75%
set 3: 3 reps at 85%
set 4: max reps at 95%
B.
for time:
400m run (buy in)
then 3 rounds:
15 front squats (115/75, Rx+ 135/95)
12 box jump overs
400m run (buy out)